Safety

Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Always keep them slightly bent while stretching.

Always stretch with a smooth, steady movement. Don’t jerk or bounce into the stretch; it may cause injury.

A mild pulling feeling while you are stretching is normal. If you feel sharp or stabbing pain or joint pain, you’re stretching too far. Reduce the stretch so it doesn’t hurt.

Always remember to breathe normally while holding a stretch.

Always warm up before stretching exercises. Stretching your muscles before they are warmed up can result in injury. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. If you are doing endurance or strength exercises, stretch after, not before.

If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.